Tag Archives: new sport

Rowing WOD 6/4/13: 6 x 650m w/ 2:00 Rest – Post Avg Splits

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The Renegade Rowing Team will be racing in the Rumble on the River again this Fall!  Tryouts and Info Session will be in July at CrossFit Boston Iron and Grit. Click here to check it out and let us know if you have questions!

Rowing WOD 6/4/13:

Renegade Rowing Team getting their point to start the Rumble on the River

Renegade Rowing Team getting their point to start the Rumble on the River

6 x 650m w/ 2:00 Rest

  • FOCUS: RACE STRATEGY
  • Hold 1k Goal Split

Are you ready for the CrossFit Rowing Trainer Course at CrossFit Boston?  We’ll be tearing it up on the Concept2 Ergometer at CrossFit Boston Iron and Grit this Saturday.  Then we’ll take our new-found skill to the water at Community Rowing Inc. on Sunday.  If you’re interested in getting in on the fun sign up here!

Our next testing day will be June 29th with a 1k, so now is the time to dial in your race strategy and build your confidence.  You’ll definitely want a game plan going in. This is a Rowing WOD we did over the winter and today is a chance to test your training and see if you’re progressing.  Use today’s Rowing WOD to test out your race strategy. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece.  If you have your splits from the winter try to improve upon them and finish stronger on the last couple of pieces.  Ideally your splits will be a little faster because we’re focused on the 1k instead of the 2k and there is a little more rest.  Over the next two weeks we’ll be dialing in our speed with shorter intervals, so get after it today.  Now is the time to see what you’ve got and push yourself.

Post your average splits for each piece to comments!

Rowing WOD 6/3/13: Swing Row – Post Avg Splits and Focus

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Rowing WOD 6/3/13:

“Swing Row”Rowing in the Basin

28 min as follows…

10min @2k+20

2min Rest

8min @2k+15

2min Rest

6min @2k+10

A Swing Row is used to get in some volume without crushing you.  Use today as an opportunity to work on aerobic endurance and technique.  Focus on one technique fix each piece.  Swing rows are great following a strength session, so if you have some strength work to do, get after it, and then enjoy this Rowing WOD.

During each piece hit the prescribed 500m split every stroke and focus on good form.  Things to work on include level hands, continuous movement of the handle, ratio, control, connection at the catch, and body preparation on the recovery.

Breathe, be smooth, and flow!

Post your 500m avg. splits for each piece to comments along with your focus.

Rowing WOD 6/1/13: 4 x 3min w/ 2min Rest – Post Splits

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Rowing WOD 6/1/13:

Bringing it home in the sprint! Who's interested in joining the Renegade Rowing Team this Summer?

Bringing it home in the sprint! Who’s interested in joining the Renegade Rowing Team this Summer?

4 x 3min w/ 2:00 Rest

  • Execute Ideal 1k Race Pace
  • Be consistent but bring the intensity

We performed a similar Rowing WOD back in March and April as a way of building consistency at hitting our goal 2k pace.  This time we’re using it to build our consistency at our goal 1k pace.   Look back to see how you did and bring your best for today’s Rowing WOD.  This will get tough with a faster pace, but if you can bring the intensity, stay consistent, and hit your numbers you will be ready to crush our next 1k or perhaps your next “Jackie”.  Our next 1k will be Saturday, June 29th so that we can track our progress through the summer and be ready for Master’s Regattas or local competitions.

When competing we need to be able to follow a game plan and execute with control at full intensity, whether it’s a 5k row or a snatch ladder.  Many of you are looking to break a 3min or 4min 1k.  Those that can develop a race plan, hit their splits, and stick to their stroke ratings will come out on top and crush that goal.

Today’s Rowing WOD is all about focusing on that control and execution at full intensity.  Each piece should be full pressure trying to hold your ideal race pace.  You should visualize what it will be like in the middle of your 1k and what you will do to maintain mental toughness.  Be smooth, be consistent, breathe, and execute!

Post your average 500m splits for each piece to comments!

Rowing WOD 5/29/13: “Farm Erg” – 4RFT – 1k Row, 100m Farmer Carry – Post Time

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Rowing WOD 5/29/13:

How will you carry the erg?

How will you carry the erg?

“Farm Erg”

4 Rounds For Time

1k Row

100m Farmer’s Carry (w/ Erg if Possible; otherwise {1.5/1 pd} each hand)

The Farmer’s Carry can be used to train core stability, grip strength, balance, and coordination.  Usually it’s done lifting odd objects like yokes, water filled pvc’s, sand filled kegs, or any other heavy objects lying around the gym.  Today we’re carrying the Erg.  Ensure you keep a solid core and let us know what you think is the most efficient way to carry an erg 100 meters!

It’s finally feeling like summer!  If you can get outside and you have an area to walk 100m with the erg then do it!  Otherwise you can sub a farmer’s carry with kettle bells in each hand.

The goal for each 1k Row should be to hold your average split for 2,000 meters plus 1 or 2 split seconds.  In other words, row each piece at a pace of 2k+1 or 2k+2.  Be consistent and work on improving one aspect of your form during each round.

Use this as an opportunity to test out the Undefined Rest feature on your Performance Monitor.  Select Intervals Distance, set the distance for 1,000m and then set the rest to “Undefined Rest”.  This will give you a running clock for the whole workout and allow you to sit down and row 1k each round without having to mess with the monitor.  If your monitor doesn’t have this feature you’ll have to use a stop watch.  Check here to find out how to update this feature on your monitor.

Post your time and splits.  Let us know how you carried the erg!

Rowing WOD 5/28/13: 5 x 500m w/ 2min Rest – Post Splits

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Rowing WOD 5/28/13:

Rowing Warmup at CFB

Rowing Warmup at CFB

5 x 500m w/ 2min Rest

1st/2nd – @ 2k Split

3rd/4th – @ Sub 2k Split

5th – @ 1k Split

We’ve attacked a similar Rowing WOD a few times this past winter.  Look back at your results and see if you’re ready to step it up another notch.  This is a great opportunity to focus on a few tactical aspects of the 1k and get in some solid race pace work.  Try to keep a consistent pace over all 5 or “negative split” toward the end if you’re feeling good.  Negative splitting means you pull a faster split than you did the previous piece.

As a quick review for novice rowers, race pace over 1,000m will be at a stroke rating of 30 − 34 strokes per minute and a consistent 500m split.  The lower the split the better.  Good things to focus on include breathing, getting the knees down, driving through the heels, quick hands, and being smooth.  I also like to coach a smile or grin 10 just to take yourself out of your body for a second, have some fun, and then refocus with a fresh mindset.  Focus on one positive thought for 10 consecutive strokes and you’ll be that much closer to your goal.

Post your split for each piece and share what you focused on!